Our services...
Bootcamps
Bootcamps in Tanner Street Park are taking a break for the winter, we’ll be back late Feb / early March 2011 – look out for dates. If you are interested in group fitness sessions in the meantime, and would like to get a group of friends or colleagues together, please contact Nikki on nikki@fitns.co.uk or 07977 261165 to see how we can help.
Pre and post natal free fitness talk “Keeping fit and being well during and after your pregnancy” – Thursday 18th November
FitNS are hosting a free talk at Snowsfield Wellness Centre (London, SE1) for women who thinking about becoming or are pregnant, or have had a baby recently. Topics will include -
- Learn what exercises are safe to do during and after pregnancy and when to do them
- Understand the postural concerns that go hand in hand with having a baby and get some tips on how to correct these
- The advantages of keeping fit and being well during and after your pregnancy
- Have your own personal questions and concerns answered during and after the session
Latest offers
One Small Change Package
Our one small change introductory package has been really popular – and well done to everyone that has seen success on the programme! The very special offer is coming to an end on Friday 12th November, so get signed up in the next couple of days if you want to take advantage.
Off Peak Sale – limited time only
You read it here first – get money off your personal training sessions by booking during the hours of 9-5.30pm Monday to Friday – yes this includes lunch hours too! Depending on the course of sessions booked, you can get up to 10% off of our regular session prices. Contact us via the personal training enquiry form on the website, or email for more details.
Competition
Good work Charlotte!
You may remember a couple of months back that we ran a competition to win a week of personal training, the prize was 3 sessions of personal training to be taken over the course of a week. Our winner was bride to be Charlotte from Hackney who recently completed her free week and did really well – here’s what she said:
“Thank you so much for my trial sessions of personal training. When I heard that I had won them I was filled with fear and was not keen to partake. I have always avoided exercise, especially with other people and it did not sound much like fun to me.
I am pleased to say that you changed my views, I really enjoyed the sessions I had with you and learnt alot about what to do and what not to do. I found the lifestyle assessment extremely useful and enlightening - it is powerful seeing what I had eaten and drunk over a week written down and seeing how little sleep I was getting!
The thought of having a trainer with me for a session was terrifying but my fears went away after a few minutes and I found the 45 minutes in the gym flew by, I even jogged for a couple of minutes which I had vowed not to do beforehand. Having someone meeting me at a specific time and telling me what to do really helped motivate me to go, had I been by myself I definately would have slacked and not completed the tasks recommended!
I would recommend having a session with a personal trainer, it has opened my eyes to what I can do and has encouraged me to make achievable changes to my lifestyle that will benefit my health and wellbeing.
Thank you once again, and I will be recommending you to anyone I know who is thinking about personal training!”
Well done Charlotte and good luck with the wedding planning!
Tips and tricks
Article of the month – can regular exercise improve brain health and memory? Get Nan and Grandad out for a walk...
Elderly people who get about by walking are less likely to suffer mental decline or even dementia, a study says. Brain scans revealed that older people walking between six and nine miles a week appeared to have more brain tissue in key areas. The Pittsburgh University study of 299 people suggested they had less "brain shrinkage", which is linked to memory problems. The research was reported in the journal Neurology.
The volunteers, who had an average age of 78, were checked for signs of "cognitive impairment" or even dementia. The Pittsburgh team also had access to brain scan results from four years previously which measured the amount of "grey matter" in their brains, this is found at various parts of the brain and is known to diminish in many people as they get older. Each of them had been quizzed in their 60s about the number of city blocks they walked each week as part of their normal routine. The results showed that those who walked at least 72 blocks - six to nine miles - a week had a greater volume of grey matter. Four years after the scans, 40% of the group had measurable cognitive impairment or even dementia. Those who walked the most were half as likely to have these problems compared with those who walked the least.
Dr Kirk Erickson, who led the study, said: "If regular exercise in midlife could improve brain health and improve thinking and memory in later life, it would be one more reason to make regular exercise in people of all ages a public health imperative."
Susanne Sorensen, from the Alzheimer's Society, said that the study was further evidence that a healthy heart could lead to a healthy brain. She added: "One of the benefits of this research is that it eliminates the impact other socio-economic factors may play and focuses specifically on walking rather than exercise more generally. Although a link has been found between lack of exercise and brain shrinkage, we need more research to find out why physical activity may affect the brain.”
"The best way to reduce your risk is to take regular exercise, eat healthily, don't smoke and get your blood pressure and cholesterol checked."
Source: BBC News
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Exercise of the month – Gym cardio circuit
Try this cardio circuit as a great way to burn off some calories before the Christmas season kicks in – it’s also great for breaking up your gym routine, using different muscle groups and working hard! Remember to always warm up and cool down after your session.
10 minutes cross trainer (medium resistance, keep speed over 14km/ph)
5 minutes rower (medium resistance, keep 500m split time under 2:20)
10 minutes bike (medium resistance, keep speed over 90rpm)
5 minutes - repeat row
10 minutes treadmill (speed 10 km/ph)
5 minutes – repeat row
Advance the workout by increasing resistance or speed – or both! And let us know how you get on.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of November.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
